Prep Time

Cook Time

Serves

Cost Per Serving

Nutrition Per Serving

Calories

Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

Fat

Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

Saturates

On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

Carbs

Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

Sugars

On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

Fibre

Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

Protein

All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

Salt

A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Method

Mix the flour, salt, yeast, fennel seeds, oil and water in the bowl of an electric mixer, fitted with a dough hook, for 5 minutes to make a soft, smooth dough.

Form the dough into a ball and put it in a large, lightly oiled bowl. Cover with oiled clingfilm and leave in a warm place until the dough has doubled in size - about 40 minutes.

Preheat the oven to 220°C electric / 200°C fan / gas mark 7.

Tip the risen dough out onto the work surface and divide it into 8 pieces. Oil four large baking sheets and put two portions of dough on each one. Flatten each portion out with your hand into oblong/flatbread shapes, about 30 x 18 cm.

Spread passatta over each piece of dough. Cut the broccoli stems in half lengthways and into smaller pieces and place them in lines down the middle. Curl courgette ribbons and arrange them round the edge. Sprinkle chilli over. Add tomato halves then pull apart the mozzarella balls and nestle chunks of the cheese on top.

Bake, 2 trays at a time, for 15 minutes. Sprinkle with oregano, drizzle with rapeseed oil and garnish each one with a handful of rocket leaves. Serve immediately.

Cooking Tips

If you don’t have an electric mixer with a dough hook, knead the dough by hand for at least 5 minutes.

For a lighter base, make the dough with half wholemeal bread flour and half plain strong bread flour.

To speed up the dough rising, put the bowl in a fan oven at about 40°C.